Adapt to Succeed

Are you wired to be hasty or hold back? To get ahead, overcome those unhealthy instincts.

THE SIGN: You perform better on training runs than in races.THE SOLUTION: You're not afraid of pushing yourself (you do it in training), so Taylor says you're probably feeling insecure under the race-day spotlight. Before your race, remind yourself of the successes you've had during training. Ask a running buddy to do this with you—hearing this from someone else might be convincing. Try the mantra Why not me? to remind yourself that you have a right to race well.

THE SIGN: Your running routine is too routine.THE SOLUTION: Mixing things up—adding a speed session, varying your route—can have physical and psychological benefits, Hamilton says. "Moving outside your comfort zone can help you make gains in speed and stamina. That can increase motivation and confidence, and make running feel fun again."

THE SIGN: You avoid challenges like group speed workouts and races.THE SOLUTION: "Some runners shy away from competitive situations because they're afraid it will make running stressful," Taylor says. "Or they back away from setting goals because they fear failure." Ease in by setting small, easily achievable goals that aren't overly daunting, like finishing your first marathon feeling strong, rather than setting a time goal. "By pushing yourself a little at a time," Dougherty says, "you'll gain the confidence to set larger goals."

FEEL BETTER: Sticking to a training plan is good—so long as you are healthy. Cut back on mileage or take a rest day if you're feeling extra tired or sore.

Check YourselfAre you revving to go or stalled at the start? Test your competitive nature. If you agree with these statements, give yourself the corresponding point value.

1 I'm disappointed after a race if someone I planned to beat finishes ahead of me, even if I set a PR. [+1]

2 I never set any training or racing goals for myself. [-1 ]

3 I like to set goals and see the improvement in my performance. [0]

4 When I'm training in a group, I find myself pushing the pace, even when it's supposed to be an easy day. [+1]

5 I never wear a watch because I don't care about my times. [-1]

6 Running my best race means more to me than beating others. [0]

7 I'd rather run through an injury than take an extra day or two off to recover and rest. [+1]

8 I feel good after a race if I know I gave it my best preparation and effort, no matter how I place. [0]

9 I only train with newbie runners so that it's easy for me to socialize. [-1]

10 I only train with newbie runners so that I'm always the fastest. [+1]

If your total is... [2 or more] Very Competitive. Striving for success is good, but you need to know when to back off so that you don't risk injury or burnout. [-1 to 1] Perfectly Competitive. You push yourself in training and racing for your own personal satisfaction. [-2 or less] Hardly Competitive. It's okay to run for fun and fitness, so long as you stay motivated. If you fall into a rut, set some goals.

OF ALL THE REASONS TO RUN, "IT ALWAYS COMES TO SELF-SATISFACTION AND A SENSE OF ACHIEVEMENT." —STEVE PREFONTAINE